Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partner
3 Rounds Each
200m Row
10 Abmat Situps
10 Air Squats
5 Push-ups
Metcon
Metcon (Distance)
Teams of 2
As Many Meters As Possible In 30 Minutes
Shoot for 7000m+. Partition work however needed to get max distance. This is great aerobic piece and for recovery.
Mobility
5 minutes soft tissue work: foam roller and/or lacrosse ball